Keri Gans, MS, RDN, CDN

Keri is a Registered Dietitian/Nutritionist, Spokesperson and Media Personality with a private practice in New York City. She is the author of The Small Change Diet, a Shape Magazine Advisory Board Member and blogger for US News & World Report. Keri is also a Past-Spokesperson for the Academy of Nutrition and Dietetics and a Past-President of The New York State Dietetic Association.

The majority of Keri’s time is spent conducting individual nutrition counseling, public speaking, writing, consulting and engaging in social media. She is frequently quoted in local and national publications, such as Glamour, Fitness, Shape, Self, Women’s Health and Yahoo! Health. Keri is a sought after nutrition expert on television; her appearances include, The Dr. Oz Show, ABC News, PIX11 Morning Show, Primetime, Good Morning America, FOX Business, and Al Jazeera America. She is a regular guest on Sirius/XM Satellite Radio’s Dr. Radio program and has conducted numerous other radio interviews across the country, including The Joan Hamburg Show & Martha Stewart Living.

Huffington Post voted Keri twice as one of the top 35 Nutrition & Diet Experts to follow on Twitter. She is also the proud winner of the New York State Dietetic Association’s 2010 Media Excellence Award and 2006 Emerging Dietetic Leader Award.

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Here are Keri’s tips:

  1. Eat like a Mediterranean. Pasta makes a great partner for nutritious foods. Like they do in Mediterranean countries include lots of veggies, whole grains, like whole-wheat pasta, nuts, seeds, and low-fat dairy, fish and lean meats. Research supports that a Mediterranean diet may help prevent heart disease and other health problems.
  1. When creating a delicious pasta meal or ordering one in a restaurant make sure to choose those dishes that incorporate healthy fats, like olive oil, versus heavy creamed sauces to help reduce calories. One small change can make a big difference.
  1. Pasta can be a quick, easy and satiating lunch meal. Take ½ to 2/3 cup cooked pasta; add serving of tuna, black beans, chopped tomato, red onion and olive oil. Place in portable container and bring to office (or eat at home). This delicious meal is packed with fiber, whole grains, protein and healthy fats. Should keep you satisfied until dinnertime.

Keri shares a simple, nutritious and delicious pasta meal recipe:

Farfalle with Cherry Tomatoes, Broccoli and Feta

IMG_3268Serves: Two

Ingredients

4 ounces dry farfalle pasta (one cup cooked)

4 tsp of olive oil

4 cloves garlic, minced

2 cups cherry (or grape) tomatoes, halved

2 cups broccoli florets

1 cup cannellini beans, low sodium canned

2 tbsp crumbled feta cheese

Salt & pepper, to taste

 

  1. Bring a pot of water to a boil; cook the farfalle al dente, about 11 minutes; drain.
  2. Meanwhile, heat olive oil in a large skillet over medium heat; add garlic and tomatoes. Sauté tomatoes until easily pierced by fork @ 4 minutes, then gently smash them with the fork to release juices. Simultaneously place florets into microwavable dish and microwave at high until tender, @ 3 minutes (time may vary according to microwave).
  3. Take beans and drain liquid from can and run under cold water to remove excess sodium. Toss beans, cooked broccoli, and feta into skillet with tomatoes, sauté together for another one to two minutes.
  4. Remove from heat and toss in bowl with pasta.
  5. Salt and pepper to taste and serve.

Nutrition Breakdown (one serving):

Calories: 360
Protein: 16g
Fiber: 9g
Sodium 290mg
Total Fat: 10g
Saturated Fat: 2g